If you've been doing your workout program for a while now and have been reading up on the exercises to include that will help make your workout maximally useful, you likely know by now squats are a must-do for success. Squats are going to hit every single muscle in your lower body, all while boosting your metabolic rate, so you burn fat while building unparalleled levels of strength.
This said if you typically go for the most commonly done squats - high bar back squats, you could be missing out. There are a few other squat variations that should be considered depending on what your goals happen to be. Let's take a closer look at those differences so you can see for yourself how to include them in your protocol plan...
1. Low Bar Squats. Low bar squats involve like the name suggests, you placing the bar lower on your back compared to higher bar squats. Rather than resting just above your shoulders, the bar will rest lower down - against your shoulder blades.
And, as you squat down, you'll break from the hips first and then move into the squat from there. This type of lift is great for building your glute muscles, so if developing your glute muscles is a focus for you, it's the exercise to be getting into place.
2. Front Squats. Next you have front squats. Here, rather than placing the bar on your back, you'll put it on the front of your body across your chest. Because of the loading pattern of this exercise, front squats are excellent for building up your quad muscles. You'll have to contract harder with these since this is the angle where the weight is being distributed over the lower body. This doesn't mean you won't work your glutes - you will, but it will be to a lesser extent.
3. Hack Squats. Finally, hack squats are another excellent move to bring out your quad sweep. For this, you'll want to get into a hack squat machine and then simply un-rack it and lower yourself down into the squatting position.
As you do this, remember to keep your knees moving directly over your toes to avoid knee-joint pain. This exercise is very challenging for most people, so don't be surprised if you do need to use less weight while doing it.
So next time you're in the gym, consider switching up your squat selection. It's a great way to ensure your muscles become fully challenged from all angles, and you get even strength progression.
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